The total body strength builder
Real strength, built the smart way.
A physician-designed program you follow at home, a few minutes a day. Six weeks of progressive dumbbell strength — four focused strength days, two recovery sessions — that build real muscle without the soreness that derails progress.
How the program works
Six weeks, from foundation to peak strength.
You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Build the foundation.
The first weeks groove the movement patterns — squats, hinges, presses, and rows at loads that let you own your form before you push it.
Add the load
Then the challenge climbs. Progressive dumbbell work builds real strength across your whole body, while recovery sessions keep you moving well between the harder days. This is the part random workouts skip.
Peak, then keep it
The final weeks bring your strongest sessions — and leave you with a base of strength, and a way of training, that you keep building on long after week six.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every move, so your form stays right.
Short sessions
A few minutes each, a few times a week.
Flags what to skip
The app marks moves to skip if something is cranky that day.
Session reminders
A gentle nudge keeps you on track between sessions.
Minimal equipment
A pair of dumbbells and a band do the strength work; a foam roller and massage ball handle recovery.
A plan, not a guess
Every session is set for you. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
ain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for people with real schedules.
You don’t need a gym membership or hour-long sessions. It starts at a challenging-but-doable level and progresses gradually, with recovery built in so you keep showing up. Start where you are. Progress at your pace. Actually stick with it.
“I don’t have time to train six days a week.”
Sessions are short by design, and four of the six are the strength days that matter most. Recovery days are quick and easy.
“Random workouts never got me anywhere.”
This is progressive programming: each phase builds on the last, so the strength actually accumulates instead of resetting every week.
“I’m worried about wrecking myself with soreness.”
The program climbs carefully from foundation to peak, with recovery sessions built in, so you build strength without the soreness that derails progress.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Total Body Strength Builder inside the free Sporty Doctor app. All six weeks, every follow-along video in the program, and the guided, week-by-week plan.
BEfore You Buy
Everything you want to know first.
Your move
Give your strength a real plan.
Stop stringing together random workouts. Start a guided six-week plan that builds from foundation to peak — real strength, minus the guesswork.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.